3 Day Full Body Tailored for My Goals

Training Powerlifting
1

Please Critique! I’m 5’9 165 lbs. 17 years old. My goals are to improve overall strentgh but most importantly my squat and deadlift, because i recently had knee surgery and have been cleared to start lifting lower body again.

Monday:
Squat 3x5
BB Bench 3x5
Chins 3x max reps
Tri exts 3x8-12

Wednesday:
Deadlift 1x5
Standing DB Press 3x8-12
1 Arm DB Row 3x8-12
Cable Laterals 3x15

Friday:
Squat 3x5
DB Bench 3x8-12
Pullups 3 x max reps
BB Curls 3x8-12

2

Not bad but I would change a few things. On Monday I would go with 5x5 squats, bench and chins. Get rid of Tri exts and replace them with a few sets of dips to failure.
Wednesday I would go with 5 to 10 sets of 3 deadlifts and drop the cable laterals. Friday I would change the squats to power cleans or some other full body O-Lift.